I’ve always liked gathering things together, things like words, images, ideas, small pieces of good, and sharing them. I used to like Instagram, but now that’s really disappearing. Everything is a push to be bigger, grab attention, be huge. That’s not me. And to be honest, my little monthly musings may not stay here (on Substack) because even this one feels a bit the same - pushing to be bigger or grow. I just want to offer something for people who need it. Maybe even just my clients.

So this page is a collection of things I like. Things that hopefully feel easy, light and maybe positive or inspiring. You don’t need to do anything with it. Take what you like, leave the rest :)

Screen locks.

We look at our screen so many times a day right? So why not use that as a place to remind you of what you want or need. Like a little affirmation. You may not actually take it in each time, but I still think even that quick glance can help shift you in a positive direction. Perhaps towards mindfulness, slowing down, or just being kind to yourself. Here are a few ideas, but maybe you could make your own?

Positive Wrap Up.

Just a few positive things I’ve read about and researched. There’s always a lot of negative news out there, but you know what - good news is news too. I truely believe it’s so important to seek out the positive news, and help us see there is more out there.

Women in Victoria will now be offered the green whistle (pain relief) when they attend a Health Hub to have an IUD implanted. It’s so good to see Womens health, and pain, taken more seriously :)
https://www.health.vic.gov.au/news/womens-sexual-and-reproductive-health-hubs-to-offer-green-whistle-pain-relief-for-iud-procedures
A woman from Tasmania started a national menopause health clinic online to support women going through menopause. Helping women feel “feel heard, validated, and empowered”. So great to hear :)

https://menopauseandme.com.au

And lastly, Australia has officially expanded protections for its marine environment so that 52 % of its ocean waters are now safeguarded, which is more than any other country on Earth!

30 Days Of.

Each article I write (assuming I do more of these) will have “30 days of” lists. Things like 30 days of mindfulness, confidence, organisation etc 😊

Maybe you could add them as reminders in your phone to go off each day, or print them out and tick each one off, or maybe use some of my free photos (below) and put the words over the top and make your own affirmations. You could use Canva or Word Swag.

This month we will kick start with confidence. These are just tiny little steps that are designed to be really doable, simple and easy, but also start to help you feel better about being you.

(Full transparency - I use AI to help me come up with these. I keep iterating until I get a list that is based on research, and that feels right for me to share 😊).

30 Days of Self-Confidence

1. Begin.

Start one small task you’ve been avoiding.

→ Starting builds self-efficacy — confidence grows from action, not motivation.

2. Breathe.

Pause and take one slow breath before responding.

→ Regulating your body first helps you respond calmly and clearly.

3. Say.

Say something supportive to yourself, even if it feels awkward.

→ Repeated self-talk shapes how safe and capable you feel over time.

4. Stand.

Adjust your posture and take up a little more space.

→ Body posture influences confidence through mind-body feedback.

5. Choose.

Make one decision today without checking with someone else.

→ Decision-making strengthens self-trust.

Reflect.

Notice one thing you handled reasonably well.

→ Confidence grows when the brain records evidence of competence.

Try.

Attempt something without aiming to do it perfectly.

→ Exposure to imperfection reduces fear and builds resilience.

Thank.

Thank yourself for effort, not outcome.

→ Effort-based validation supports sustainable confidence.

Move.

Move your body briefly — stretch, walk, stand up.

→ Movement increases energy and improves emotional regulation.

Ask.

Ask a clear question instead of guessing or assuming.

→ Assertive communication builds confidence in social situations.

Allow.

Let yourself be seen without over-explaining.

→ Reducing over-justification strengthens self-respect.

Write.

Write down one strength you use regularly.

→ Naming strengths helps counter self-doubt and negativity bias.

Say no.

Decline one thing that doesn’t feel right.

→ Boundaries reinforce self-worth and autonomy.

Step.

Take one small step toward something you’ve been putting off.

→ Behavioural action builds confidence through lived experience.

Notice.

Catch yourself doing something competently.

→ Awareness helps the brain store positive self-evidence.

Pause.

Give yourself a moment before reacting.

→ Pausing increases emotional regulation and confidence in responses.

Affirm.

Say “I can try” instead of “I can’t.”

→ Growth-oriented language supports persistence and confidence.

Focus.

Finish one small task before starting another.

→ Completion builds a sense of capability and reliability.

Own.

Acknowledge your contribution without minimising it.

→ Owning your role reduces imposter feelings.

Forgive.

Let go of one past mistake today.

→ Self-forgiveness reduces shame, which blocks confidence.

Trust.

Trust one small judgement you make today.

→ Practising trust strengthens internal confidence over time.

Acknowledge.

Notice progress, even if it feels slow.

→ Progress recognition builds motivation and self-belief.

Practice.

Spend a few minutes on something you want to improve.

→ Skill development directly increases confidence.

Speak.

Share your view, even briefly.

→ Expressing yourself builds social confidence through repetition.

Celebrate.

Recognise one small win before the day ends.

→ Celebrating reinforces confidence-building behaviour.

Look.

Hold eye contact for a moment longer than usual.

→ Eye contact supports presence and self-assurance.

Try again.

Return to something that didn’t go well before.

→ Re-engagement builds resilience and confidence.

Rest.

Stop pushing when you’re depleted.

→ Rest supports executive functioning and confident decision-making.

Continue.

Keep going, even without feeling confident yet.

→ Confidence follows action — not the other way around.

Images.

Just sharing some images in case you like them, find them calming or uplifting, or maybe they’re helpful to make your own screen lock images or affirmations 😊

Mini Story.

I don’t know if I will continue this bit… Maybe sometimes I will, sometimes I won’t (I would really like if it you told me what you think!)

This mini story is actually one I used in a children’s CBT workbook, but I feel like adults can relate too. Maybe see if you can?

One day, Lucy noticed a little jar sitting on the kitchen table. Something about it caught her eye. She looked closer and saw that it was shimmering with a white and silver mist inside.

“What could this be?” she thought.

As she had the thought, she noticed the mist begin to move faster, swirling in circles.

“Ooh, it’s beautiful! I wonder what would happen if I took the lid off?”

As she thought this, little sparkles popped up — twirling and dancing in the mist. It seemed like every time she had a new thought, the jar would get more swirly, more fast, more sparkly.

She started to feel a bit worried

What if she thought too many thoughts?

What if she couldn’t slow them down?

What would happen to the jar?

She noticed her own brain starting to feel like the jar — swirling and whirling, making her feel a little funny. And her stomach joined in too - feeling wooshy and spinny.

Lucy placed her hands gently on the table.

“What if I slow myself down?” she said aloud.

She paused and took a big, deep breath. She imagined slowing the sprinkles down... stopping the mist from spinning. She kept breathing and focussed all her energy o n the sparkles and the beautiful silver mist.

Slowly... slowly... The sparkles began to fall to the bottom. The mist began to shimmer and slow down.

And the jar returned to its soft shimmer - still and beautiful.

Lucy felt it inside her too.

Her brain felt calmer.

Her body felt quiet.

And she realised: she could change the magic of the jar.